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06.12.18

11
Jun

06.12.18

CrossFit Live Loud – CrossFit

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Metcon (Time)

5 RFT

200m run

rest 90 sec

General Warm Up

(2 sets) of:

Station 1 – Goblet Squat x 5 reps @ 32X1

Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1

Station 3 – Reverse Snow Angels x 15 reps @ 2020

Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

Skill

Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets. Or just stay light to work on form.